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Speaker 1: On any given day, there are a number of different

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Speaker 1: diets trending on social media or being aggressively advertised on

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Speaker 1: morning TV woul with keto, lemon, deetoks, low carb meal replacements,

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Speaker 1: diets that may all work initially, but diets that are

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Speaker 1: rarely sustainable or even health you long term. But when

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Speaker 1: you're a dietician like Lann and I, there are a

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Speaker 1: couple of diets that do far more harm than good and.

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Speaker 2: Drive us crazy.

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Speaker 1: So today I'm the Nutrition Couch, Leanne and I are

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Speaker 1: going to share the diets that we dislike the most

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Speaker 1: and share with you why we feel this way. Hi,

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Speaker 1: I'm Susie Burrow Norlam, and each week we bring you

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Speaker 1: the Nutrition Cauch, the biweekly chat and podcast that keeps

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Speaker 1: you up to date on everything you need to know

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Speaker 1: in the world of nutrition, as well as the diets

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Speaker 1: that we dislike the most. Today, we're going to discuss

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Speaker 1: the very easy ways you can make sure that you're

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Speaker 1: getting enough calcium if you prefer to skip the dairy

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Speaker 1: in your diet. And our question is one that I

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Speaker 1: really really like.

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Speaker 2: It's all about.

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Speaker 1: Protein powder and what are you supposed to do with it?

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Speaker 1: So Leanne I have noticed that Mia is eating a

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Speaker 1: lot of different foods. I've also noticed that Mea doesn't

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Speaker 1: seem to care less about how clean she is when

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Speaker 1: she's eating. Do you want to give us a little

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Speaker 1: update on the MIAs solid's journey where you're up to and.

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Speaker 2: Little Mimi is also walking as well. So very proud

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Speaker 2: mum moment for us this week. But yeah, she tries

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Speaker 2: to have some good diversity in a diet. Thanks for

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Speaker 2: a dietitian mum. Where what Oh, she's thirteen months now,

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Speaker 2: so she's a good eater. I've just stopped my breastfeeding journey.

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Speaker 2: She's self weaned. She got really sick. She had a

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Speaker 2: really bad fever for about four or five days and

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Speaker 2: just didn't want a bar of it and kind of

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Speaker 2: self weaned herself and then didn't want anymore after that.

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Speaker 2: So I thought, oh well, and I tried to give

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Speaker 2: her a little bit of milk or even I tried

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Speaker 2: a little bit of even formula because I sort of

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Speaker 2: was of that belief or maybe she's not going to

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Speaker 2: eat enough, and she just kind of picked up her

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Speaker 2: intake and she doesn't really have anything like she'll have

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Speaker 2: a bit of milk about it. To a smoothie or something,

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Speaker 2: but she's really like water's really her own given fluid.

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Speaker 2: She's actually picked up her intaked meal. So she eats

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Speaker 2: three pretty solid meals a day and probably has one

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Speaker 2: sort of snack. But yeah, she's a big bean and

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Speaker 2: legume lover. She loves her protein. Vegetables were still working on.

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Speaker 2: She's very decisive about what she wants, Susie. She picks

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Speaker 2: it up and throws it off her tray table she

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Speaker 2: doesn't like it. And she also she's willing to try anything,

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Speaker 2: but if she doesn't like it on the first bite,

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Speaker 2: she's like not like, won't go near it, will wave

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Speaker 2: her hand like no, no, like. She basically tells you

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Speaker 2: if she wants something or not. Lives off yogurt and

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Speaker 2: fruit like favorite things in the whole world.

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Speaker 1: How's it tummy though? Because I see the foods you

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Speaker 1: give her, like so many beans and stuff. Now, one

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Speaker 1: of my little boys still has a degree of for

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Speaker 1: toos mal absorption, and you know, certainly because they were dieticians' kids.

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Speaker 1: I always fed the massive amounts of vegetables. And I've

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Speaker 1: got a great nanny who's been with her since my

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Speaker 1: boys were six months old. And she still makes this

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Speaker 1: massive dish of vegetables when she looks after them, and

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Speaker 1: they have sort of a huge volume, which means that

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Speaker 1: their bowels are very regular. But I just remember having

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Speaker 1: small children, like the volume of pooh is just enormous,

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Speaker 1: and I look at what you feed me are and

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Speaker 1: I think Jesus, that kid must be poop and NonStop

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Speaker 1: on a.

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Speaker 2: Day occasionally to a day. But she has things like

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Speaker 2: corn and occasionally black beans. They do, like I do,

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Speaker 2: find the minute happy. So some of them aren't completely absorbed,

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Speaker 2: which we know from a five perspective as normal. But no,

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Speaker 2: she just doesn't get diarrhea or anything like that. I

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Speaker 2: sort of max out her bean intake kind of like

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Speaker 2: max the corner of a cup of day. Like I don't.

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Speaker 2: I don't give her legumes of three meals a day.

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Speaker 2: It's only ever one if that. And she probably has

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Speaker 2: legumes soy four or five times a week a couple

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Speaker 2: of tablespoons max, because I do find that she gets

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Speaker 2: a little bit extra fluffy.

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Speaker 1: If I give her too many hats off. She's got

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Speaker 1: it out of steel, that baby. She's a good girl,

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Speaker 1: all right. An well, moving on to all things mea

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Speaker 1: and her digestive habits. Today, we're going to talk about

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Speaker 1: diets because there's always a lot of different diets around

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Speaker 1: and one of the things that comes up when you

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Speaker 1: speak to nutrition clients, which both you and I see,

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Speaker 1: is that you'll do what we call the diet history.

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Speaker 1: So we'll spend quite a lot of time in the

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Speaker 1: initial consultation chatting to our clients about what diets in

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Speaker 1: particular that they've done before. Now, sometimes this information comes

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Speaker 1: through very quickly, or a client will tell me all

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Speaker 1: the programs they've tried and what's worked well, And we're

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Speaker 1: asking that information because we want to get an idea

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Speaker 1: of the level of perhaps the dietary restriction in the

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Speaker 1: past or in some cases, Lee and I'm interested to

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Speaker 1: know if something's worked particularly well. You know, if I've

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Speaker 1: had a client who's responded particularly well to say, meal

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Speaker 1: replacement program or a different program before, it gives me

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Speaker 1: a lot of information about what's perhaps going on with

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Speaker 1: their metabolism. And there are you know, many diets out there.

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Speaker 1: There's Keto, there's weight Watchers, there's Jenny Craig, you know,

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Speaker 1: name them all, and indeed, many a diet client has

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Speaker 1: done all of the different diets at some point in

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Speaker 1: time with varying results. But the one diet that I

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Speaker 1: have the most disdainful out of all the diets across

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Speaker 1: my path is diets that promote severe calorie restriction, so

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Speaker 1: that for me is anything less than a thousand calories.

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Speaker 1: So there's certainly one that does the rounds called the

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Speaker 1: hat CG diet, which is about five hundred calories per

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Speaker 1: day or more frequently, more recently, we've seen a lot

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Speaker 1: of eight hundred calorie diet plans, and I cannot tell

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Speaker 1: you how frustrated I get when I have a ninety

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Speaker 1: or one hundred kilo female who comes and has religiously

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Speaker 1: been following and an eight hundred calorie diet. So, to

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Speaker 1: give our listeners a bit of insight, what an eight

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Speaker 1: hundred calorie diet is, it's basically at least half what

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Speaker 1: the average adult would just require on a day to

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Speaker 1: day basis to be healthy and get their nutrition, So

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Speaker 1: it's half their intake. In terms of food, it would

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Speaker 1: look like a couple of boiled eggs and maybe a

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Speaker 1: slice of toast. It would look like a tuna salad

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Speaker 1: for lunch, and it would look like a piece of

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Speaker 1: boiled fish or chicken with vegetables for dinner, maybe a snack,

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Speaker 1: maybe a piece of fruit, or it's a more handful

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Speaker 1: of nuts. So it is very, very restricted, and like

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Speaker 1: all diets, when people start to follow it, and they

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Speaker 1: follow it religiously, they often lose a couple of kilos

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Speaker 1: and then what happens in my experience with that diet

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Speaker 1: in particular, is the weight loss just completely plateaus, and

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Speaker 1: I think metabolically it just does so much damage to people,

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Speaker 1: both cognitively restricting to that extent fighting the natural hunger

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Speaker 1: or being able to restrict their diet all day and

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Speaker 1: then inevitably giving up and binge eating at nights or

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Speaker 1: on the weekends. And there is no evidence in the

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Speaker 1: scientific literature to show that a five hundred or eight

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Speaker 1: hundred calorie diet has any longevity in terms of long

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Speaker 1: term weight loss, in keeping it off, or metabolic benefits.

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Speaker 1: So if we look at low calorie diets of the

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Speaker 1: scientific evidence, when you look at the five and two

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Speaker 1: with two low calorie days on non consecutive days, indeed

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Speaker 1: there is evidence to show that it can be supportive

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Speaker 1: of slow but sustainable loss because on the other days

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Speaker 1: of that regime, people are not restricted. But the fact

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Speaker 1: that there's people out there spooking an eight hundred calorie

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Speaker 1: diet with no ramifications or repercussions for the metabolic consequences

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Speaker 1: of being so restricted for so long, I just just

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Speaker 1: gobsnacked that it's even allowed to happen. And I just

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Speaker 1: think I saw it, And the reason I want to

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Speaker 1: talk about it today was that I saw it just

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Speaker 1: with another kind of mine last week, and she had

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Speaker 1: been you know, brutally making herself stick to this eight

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Speaker 1: hundred calorie diet for weeks and weeks and weeks because

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Speaker 1: it's you know, currently all over the media, and she

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Speaker 1: was getting nowhere except basically starving herself and you know,

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Speaker 1: doing more damage, which now I have to sort of

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Speaker 1: what we call diet rehab her, which is basically retrain

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Speaker 1: her body to burn calories again. And I just think, seriously, like,

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Speaker 1: let's be just really honest as dieticians here, there is

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Speaker 1: no evidence for an eight hundred calorie diet. It's just

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Speaker 1: the latest in the diet book doing the rounds, and

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Speaker 1: like all of them, it will come and it will go.

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Speaker 1: But I just think it does far more damage than

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Speaker 1: good and I'm sure there's many listeners listening who bought

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Speaker 1: the book who were doing it, but really they're still

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Speaker 1: in the same place they were and probably metabolically worse

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Speaker 1: off for it.

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Speaker 2: And that's the thing I think when you know, celebrities

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Speaker 2: and doctors and that sort of thing without the proper

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Speaker 2: science and training around nutrition right diet books, and they

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Speaker 2: become very very popular. People buy them because of the popularity,

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Speaker 2: not because of the science behind them. And as dietitians,

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Speaker 2: we believe in evidence based science. So there are absolutely

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Speaker 2: some diets that show us from a fat loss perspective

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Speaker 2: that you know they are superior, and we do know

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Speaker 2: that when you match together you know, the different calorie

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Speaker 2: loads and the weight loss and that sort of thing.

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Speaker 2: Any diet will work, whether it's kida, whether it's low car,

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Speaker 2: whether it's high carb, where it's high protein. It's just

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Speaker 2: matching that right diet to the right client. But too

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Speaker 2: large of a calorie deficit will impact us metabolically. So

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Speaker 2: I'm like USUZI I don't love something like an eight

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Speaker 2: hundred calorie diet unless it is for a specific medical purpose,

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Speaker 2: something like you know, an O fast diet pre surgery,

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Speaker 2: where we have to shrink down the liver. We used

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Speaker 2: to use that routinely in the hospitals when larger clients

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Speaker 2: and larger bodies used to need you know, emergent surgery

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Speaker 2: or surgery that was sort of unavoidable from an anesthetic risk.

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Speaker 2: They were a very high risk for that surgery in general,

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Speaker 2: So we would use something like an eight hundred thousand

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Speaker 2: calorie optifast diet where it was just shakes, it was

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Speaker 2: very tightly controlled, it was very low carbohydrate, the glycogen

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Speaker 2: stores would come out of the liver. It would be

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Speaker 2: more effective for their health long term, but even that,

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Speaker 2: it's very short term, like we'd be using them maximum

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Speaker 2: kind of two three weeks for most of the clients.

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Speaker 2: So I don't love the also the popularity of this

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Speaker 2: new eight hundred calorie diet like you, because there isn't

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Speaker 2: good research behind it, and it also metabolically is going

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Speaker 2: to impact you negatively long term as well, I believe.

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Speaker 2: And the one I really disliked the most, SUSI, is

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Speaker 2: really those kind of detox fluid related diets, like I've

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Speaker 2: seen a few of them, like the you know, the

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Speaker 2: cold pressed juices, like the juicing diet for like five

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Speaker 2: days we do nothing but drink raw juices. Essentially, I

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Speaker 2: think I at least like the most about these diets.

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Speaker 2: Sure they're going to promote rapid weight loss, but a

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Speaker 2: lot of that is just waterweight loss and muscle loss

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Speaker 2: as well. And I actually had a wonderful diet tish

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Speaker 2: on my other podcast, LeeAnne Wood Nutrition, and she worked

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Speaker 2: in a metabolic testing lab and she saw it routinely

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Speaker 2: time and time again. They always did case studies on

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Speaker 2: these clients of hers, where they would go away. They

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Speaker 2: would do this hardcoreed detox type diets for two weeks

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Speaker 2: or these juicing type diets for two weeks, because clients

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Speaker 2: would say to her, look, I'm getting good results. They

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Speaker 2: might get safe for example, two three kilos off in

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Speaker 2: five weeks or something, and they'd say, look, it's just

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Speaker 2: not fast enough. I want more. So they'd go away.

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Speaker 2: They'd do these diets. They'd re scan with her, and

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Speaker 2: she would show them the impact of how much muscle

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Speaker 2: mass that they'd lost even during a short period like

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Speaker 2: one or two weeks. And from a metabolic perspective, they

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Speaker 2: worked out like how much fuel your body requires and

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Speaker 2: how much less that you get when you drop that

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Speaker 2: amount of muscle mass as well. So I've never been

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Speaker 2: a fan of those like detoxing juice type diets because

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Speaker 2: I just think, if you want a detox, just clean

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Speaker 2: up your diet, like get rid of the crap, cut

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Speaker 2: down on the caffe and cut down on the alcohol.

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Speaker 2: Eat more vegetables. That's as much of a detox as

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Speaker 2: your body needs. You don't need to go and drink,

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Speaker 2: you know, three four liters of lemon water a day

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Speaker 2: to take all of these pills and powders and drink

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Speaker 2: all of this green juice. Like you can actually eat

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Speaker 2: real good quality of food as long as the focus

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Speaker 2: is on nutrition and not I guess detoxing and low calories.

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Speaker 2: So that's probably one of my most hated ones because

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Speaker 2: of the impacts, like you're losing body fats some but

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Speaker 2: you're mostly just using water weight and you're losing muscle mass,

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Speaker 2: which is going to impact you metabolically more negatively long term.

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Speaker 2: So that's probably my most hated diet, and I.

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Speaker 1: Think the best way I can think of describing it

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Speaker 1: in all of them, whether it's you know, the keto bar,

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Speaker 1: you know shake one that they do with just vegetables

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Speaker 1: whether it's the eight hundred calorie diet, whether it's the hCG. Initially,

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Speaker 1: that weight is just basically depleting the straws that are

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Speaker 1: already there. So anyone would get a couple of kilos

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Speaker 1: from cutting you know, cutting that down, whether it's five hundred,

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Speaker 1: eight hundred calories, whatever the regime. But the difference is

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Speaker 1: and when it comes to burning fat, because if you

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Speaker 1: think of the body as a machine and you want

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Speaker 1: to actually burn the fat off and as opposed to

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Speaker 1: waste away the muscles and starve it off, is that

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Speaker 1: if you've got no hunger after a couple of weeks,

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Speaker 1: that's a sign that your body is basically in that

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Speaker 1: shutdown mode, and any weight that you're losing is muscle

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Speaker 1: mass and starvation versus a proper fat loss plan. Whereas

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Speaker 1: we're working to teach the body to burn better, so

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Speaker 1: that is, to actually fuel with the right amounts of

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Speaker 1: food at the right time, get hungrier, put the amounts

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Speaker 1: of carbohydrate and prosion in there, and basically teach the

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Speaker 1: body to burn better over time, as opposed to just

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Speaker 1: starve the weight off, which is what's going on with most,

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Speaker 1: if not all of these programs. It's just comes down

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Speaker 1: to somebody wanting to make a quick buck, usually with

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Speaker 1: a new title for basically the same thing, which is

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Speaker 1: low carb ketotype products with vegetables and very low calories.

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Speaker 2: So try it very very carefully. You've want right, We're

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Speaker 2: moving on to our client case study of the week.

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Speaker 2: So this is something that we see again and again

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Speaker 2: and again, Susie, particularly because we are both fat lost dietitians,

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Speaker 2: and when you're working with a calorie deficit, even though

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Speaker 2: it may be mild, it is harder to get in

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Speaker 2: some of our dietary nutrients. So calcium is a big one.

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Speaker 2: We have a lot of our ladies who just aren't

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Speaker 2: meeting the right amount of dietary calcium in their diet,

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Speaker 2: particularly as they get older, and particularly because I feel

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Speaker 2: like it's would you say, almost trendy to like not

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Speaker 2: have dairy these days, Like the amount of clients I

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Speaker 2: have who are having oat milk lattes and almond milk

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Speaker 2: in their coffees. We're just not having as much dairy

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Speaker 2: for whatever reason, is what we you know, previously needed to.

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Speaker 2: So we wanted to have a bit of a chat

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Speaker 2: about calcium today and particularly how to get it in

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Speaker 2: if you don't eat dairy. So if you're a plant

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Speaker 2: based e, you're a vegetarian, or you just simply don't

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Speaker 2: like dairy. We wanted to chat about why calcium was important,

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Speaker 2: so I think we always need to start by saying,

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Speaker 2: you know, what is it and why is it important?

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Speaker 2: So calcium is a big micronutrient within our diet that

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Speaker 2: we need to consume regularly because it helps to build strong,

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Speaker 2: healthy bones. So I think a lot of people understand

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Speaker 2: the impacts of calcium on our bones, but it also

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Speaker 2: actually helps to keep our heart and our muscles healthy,

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Speaker 2: and it also plays a small role in things like

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Speaker 2: blood clotting, muscle contraction, nerve function as well, so it's

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Speaker 2: not all just about the bones. Calcium actually plays a

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Speaker 2: key role in many of the bodily processes. But I

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Speaker 2: think what the most important part about calcium is, and

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Speaker 2: what a lot of people don't understand, is that ninety

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Speaker 2: nine percent of it in the body is actually found

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Speaker 2: in the bones. The remaining one percent is found in

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Speaker 2: our bloodstream. So when we're not eating enough calcium, because

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Speaker 2: so much of it is stored in our bones, the

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Speaker 2: body will actually pull what it needs from the body,

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Speaker 2: so it will pull it out of the bones. And

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Speaker 2: that's particularly important as you're going through these big life

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Speaker 2: stages like in your teen years when you're growing, if

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Speaker 2: you're not eating enough calcium, your body's going to pull

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Speaker 2: it from your bones. During pregnancy and breastfeeding, if you're

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Speaker 2: not eating enough, the body or the baby that needs

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Speaker 2: it will take it from your bones. So that's why

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Speaker 2: people end up at risk or having osteoporosis because of

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Speaker 2: poor or reduced bone when density, it's because you're not

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Speaker 2: eating enough dietary calcium, whether that's from dairy or other foods,

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Speaker 2: and the body is actually taking what it needs from

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Speaker 2: the body stores. So it's very important that we get it.

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Speaker 2: The average adult requires about one thousand milligrams of calcium

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Speaker 2: every day. That's including pregnancy and breastfeeding. Now, once you

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Speaker 2: reach over the age of fifty, your needs increase for

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Speaker 2: a female up to thirteen hundred milligrams a day, and

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Speaker 2: I think it's once you're over seventy miles and females

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Speaker 2: need thirteen hundred milligrams a day, So that is a

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Speaker 2: lot of calcium. Like, what's that four plus servings a

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Speaker 2: day of just daring.

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Speaker 1: It's a lot. It's really difficult to reach, you know,

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Speaker 1: even if you have dairy, it's really difficult to reach.

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Speaker 2: And if you don't, it's even harder.

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Speaker 1: So you really do need to know the superfoods across

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Speaker 1: the board. Let alone, if you're cutting back on dairy,

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Speaker 1: it might be a bit lactose and tolerant or just

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Speaker 1: you know, don't like it very much. And then if

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Speaker 1: you have a client, as you know, who doesn't like

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Speaker 1: plant milk either, you think, how am I going to

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Speaker 1: get anywhere close to this? Keeping it mind, the body

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Speaker 1: will absorb better of what's available, you know what I mean.

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Speaker 1: So they're guidelines, but you know, probably if you're getting

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Speaker 1: eight hundred, you're probably going to really absorb well and

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Speaker 1: get close to what you need. But it's having some

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Speaker 1: serves which have got a decent dose, and specifically for

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Speaker 1: those women who don't have dairy, knowing where else you

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Speaker 1: can get it from.

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Speaker 2: So I think some of our favorite sources as dietitians.

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Speaker 2: Tofu's got to be one of my favorite sources. So

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Speaker 2: tofu can be fortified with calcium. It's a soy bean

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Speaker 2: based and it's got roughly I think about one hundred

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Speaker 2: grams of tofu, which is a standard serve, is about

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Speaker 2: three hundred milligrams of calcium, which is actually a really

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Speaker 2: great serving of calcium. So tofu I really think is

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Speaker 2: a big superfood. I think it's really great for that

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Speaker 2: soy based particularly if you're going through peri or metopause.

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Speaker 2: We know soy can be really helpful for that stage

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Speaker 2: of life as well. And it's also got some calcium

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Speaker 2: in it, which we love. Unhold Tarhini is a really

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Speaker 2: interesting one, SUSI. It's not just normal tarhini. So tarhini

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Speaker 2: we know is ground sesame seeds. We want it on

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Speaker 2: the whold. It's actually one of the richest sources of calcium.

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Speaker 2: It's my little superfood sneaking that I add in for

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Speaker 2: a lot of clients, whether I put it on like

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Speaker 2: sourdough as a spread, or whether I add it into smoothies.

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Speaker 2: So a tablespoon of Unhold tarhini gives us two hundred

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Speaker 2: milligrams of calcium. That's close to twenty percent of our

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Speaker 2: daily amount. So that's a really awesome option. I have

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Speaker 2: a really great salad dressing. Salad dressing recipe I used

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Speaker 2: with Unhold tarhini miso, a little bit of lemon juice

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Speaker 2: and a splash of soy sauce as well. That makes

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Speaker 2: a delicious, really luck umamie type flavored salad dressing. It's

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Speaker 2: absolutely delicious. So using that as a salad dressing, using

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Speaker 2: it as part of a dip, you can add it

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Speaker 2: into like a homice type recipe, put it into a

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Speaker 2: smoothie as well. It's a really really good one to

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Speaker 2: add in and a lot of people aren't aware of that.

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Speaker 2: We also know that the darker our green vegetables, the

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Speaker 2: higher amount of calcium that's in it, but we also

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Speaker 2: need to be aware of some of that calcium isn't

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Speaker 2: fully absorbed. It's just not absorbed by the body as

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Speaker 2: easily as what it is from some of our other

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Speaker 2: calcium sauces. Now, some of our dried fruits, figs and

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Speaker 2: dried apricots, they're sort of my go tos for some

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Speaker 2: of my clients. I love saying to them, have a

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Speaker 2: handful of figs, dried apricots, a couple of roasted chickpeas,

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Speaker 2: and some almonds, because we know some of our dried fruits,

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Speaker 2: our legumes, and our almonds also have quite good amounts

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Speaker 2: of dietary calcium in there as well, So I think

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Speaker 2: sousing the most important part. If you're not a dairy drinker,

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Speaker 2: you choose not to, you don't like it. Whatever, the

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Speaker 2: reason that diversity in your diet is so important, we

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Speaker 2: need to have really focusing on sort of those protein

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Speaker 2: intakes as well. You know, we know our bony fish

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Speaker 2: and seafood has some good calcium in it as well,

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Speaker 2: and particularly things like our legumes. Like you need to

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Speaker 2: have a well balanced, well rounded diet, and if you're

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Speaker 2: not getting that in, there is no way that you're

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Speaker 2: going to achieve one thousand to thirteen hundred milligrams of

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Speaker 2: calcium in your diet. If you're somebody that is very

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Speaker 2: selective in what they eat, you're a bit of a

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Speaker 2: quote unquote picky eater. You don't like beans and legumes,

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Speaker 2: you don't have much fruits, you don't really eat nuts,

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Speaker 2: you're not a big veggie eater. I would absolutely encourage

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Speaker 2: you to chat to your dietarian or doctor and potentially

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Speaker 2: supplement because it is very important thing to get in.

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Speaker 2: And I do know a couple of friends who have

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Speaker 2: needed full root canals because they haven't had enough dietary

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Speaker 2: calcium in their body.

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Speaker 1: Yeah, because we don't often see the bone effects until

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Speaker 1: much later in life.

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Speaker 2: Tee.

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Speaker 1: There sounds like even your nails and your teeth. A

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Speaker 1: couple of my favorites, of course. There we've spoken about

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Speaker 1: it before. There is a tuna that does have a

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Speaker 1: massive whack of like eight hundred milligrams of galcium in.

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Speaker 2: It, unfortunately just on the taste. Right, there's a couple.

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Speaker 1: There's a couple you know that you can mix. You know,

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Speaker 1: there's one with a sauce.

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Speaker 2: Oh no, I can't do it. I tried it so

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Speaker 2: many times. I can't do it.

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Speaker 1: Yea, it's all right. Some of my clients don't mind.

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Speaker 2: You know what actually is quite good, the yopro perform

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Speaker 2: range is actually a higher amount of calcium. I put

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Speaker 2: a client onto that the other day. That's actually got

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Speaker 2: a really good but it is very so.

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Speaker 1: Okay for community service, there is a tuna that has

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Speaker 1: some calcium in it, and if you like it, it

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Speaker 1: can be a good addition. Don't be swayed by Lean's

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Speaker 1: personal tuna preferences and pink salmon and red salmon in

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Speaker 1: the tin with the bones very high. You're going to

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Speaker 1: get two three hundred milligrams in.

431
00:19:46,240 --> 00:19:48,200
Speaker 2: That and sardines as well. So if you don't like.

432
00:19:48,200 --> 00:19:50,800
Speaker 1: The calcium in rich tuna, you can have the salmon

433
00:19:50,800 --> 00:19:53,159
Speaker 1: with the bones. Oh just to tea spoon or to

434
00:19:53,280 --> 00:19:55,080
Speaker 1: a table spoon or to a unhold taina and you're

435
00:19:55,080 --> 00:19:57,359
Speaker 1: gonna get a massive dose because you should never. We

436
00:19:57,359 --> 00:20:00,920
Speaker 1: should also Saylien, you should never supplement with calcium until

437
00:20:00,920 --> 00:20:04,000
Speaker 1: you've spoken to a medical professional because it can be contraindicated.

438
00:20:04,240 --> 00:20:06,200
Speaker 1: So it's not like the more the better, so definitely

439
00:20:06,320 --> 00:20:08,760
Speaker 1: check that with your doctor or dietian before you go

440
00:20:08,800 --> 00:20:12,240
Speaker 1: and buy calcium supplements and Eilean don't love them in

441
00:20:12,320 --> 00:20:14,080
Speaker 1: high dose. I tend to try and get a bit

442
00:20:14,080 --> 00:20:16,640
Speaker 1: more through food and maybe a lower dose supplement as

443
00:20:16,720 --> 00:20:19,520
Speaker 1: part of the dietary intake, rather than having you know,

444
00:20:19,560 --> 00:20:22,320
Speaker 1: a thousand, eight hundred milligrams in one hit from a

445
00:20:22,400 --> 00:20:25,480
Speaker 1: supplementary form, because it's never as good as it is

446
00:20:25,520 --> 00:20:27,359
Speaker 1: in the natural food, So keep that in mind as well.

447
00:20:27,400 --> 00:20:28,760
Speaker 1: If you can get a bit more through your diet,

448
00:20:28,760 --> 00:20:30,000
Speaker 1: that's a really good starting point.

449
00:20:30,119 --> 00:20:32,119
Speaker 2: I'll just shout out. One of my favorite snack choices

450
00:20:32,200 --> 00:20:34,240
Speaker 2: is roasting up some chickpeas or some broad beans or

451
00:20:34,240 --> 00:20:36,560
Speaker 2: even at a marmae beans those legumes, you're gonna get

452
00:20:36,560 --> 00:20:38,560
Speaker 2: a really good lack of dietary calcium as well if

453
00:20:38,560 --> 00:20:41,280
Speaker 2: you're not eating dairy. So really focusing on snacks but

454
00:20:41,400 --> 00:20:43,680
Speaker 2: also main meals as well, I think people forget about

455
00:20:43,680 --> 00:20:45,560
Speaker 2: snacks where you can actually get a good amount of

456
00:20:45,560 --> 00:20:46,760
Speaker 2: dietary calcium as well.

457
00:20:46,920 --> 00:20:50,439
Speaker 1: And I like those little at a marmae individuals are

458
00:20:50,440 --> 00:20:52,639
Speaker 1: one thirty gram tins you can put because a lot of

459
00:20:52,640 --> 00:20:54,640
Speaker 1: people go for like kidney beans or four bean mix

460
00:20:54,680 --> 00:20:56,680
Speaker 1: in a salad, but I love those at a mammae

461
00:20:56,760 --> 00:20:58,399
Speaker 1: ones you can now get from edgel I think, and

462
00:20:58,400 --> 00:21:00,040
Speaker 1: then you could do that with a tahini dressing and

463
00:21:00,080 --> 00:21:03,520
Speaker 1: you get a nice high calcium salad at lunchtime.

464
00:21:03,119 --> 00:21:06,120
Speaker 2: With some duart green leafy very nice top it off and.

465
00:21:06,200 --> 00:21:07,320
Speaker 1: No calcium enriched too.

466
00:21:07,400 --> 00:21:08,520
Speaker 2: Now really inn okay.

467
00:21:08,840 --> 00:21:12,280
Speaker 1: So for our weekly listener question, I like this one

468
00:21:12,320 --> 00:21:14,000
Speaker 1: because I think it will resonate with a lot of

469
00:21:14,040 --> 00:21:16,600
Speaker 1: people who have also some protein powder in the cupboard,

470
00:21:16,720 --> 00:21:19,320
Speaker 1: and one of our listeners has said, I've got some

471
00:21:19,359 --> 00:21:21,200
Speaker 1: protein powder. What am I supposed to do with it?

472
00:21:21,760 --> 00:21:25,080
Speaker 1: Which i't thought was fantastic because if you're not overly familiar,

473
00:21:25,080 --> 00:21:27,800
Speaker 1: you may know that people use it and may have

474
00:21:27,840 --> 00:21:30,239
Speaker 1: it after the gym and what exactly for it what

475
00:21:30,280 --> 00:21:34,040
Speaker 1: it's for So in summary, basically, protein powder is just

476
00:21:34,040 --> 00:21:37,480
Speaker 1: a concentrated form of the protein you get in food.

477
00:21:37,560 --> 00:21:39,160
Speaker 1: So if you have a glass of milk, you get

478
00:21:39,160 --> 00:21:40,880
Speaker 1: about ten grams of protein. If you have a sort

479
00:21:40,880 --> 00:21:42,600
Speaker 1: of one hundred grams a chicken breast, you get twenty

480
00:21:42,640 --> 00:21:45,320
Speaker 1: to thirty grams, and so in you know, a heap

481
00:21:45,400 --> 00:21:47,919
Speaker 1: tablespoon of say one hundred percent way protein, which is

482
00:21:47,960 --> 00:21:51,320
Speaker 1: just concentrated milk protein, you get that similar amount. So

483
00:21:51,359 --> 00:21:53,600
Speaker 1: it's just a concentrated way to get a high dose

484
00:21:53,640 --> 00:21:56,840
Speaker 1: of protein. Now myself, people use it in different ways.

485
00:21:56,920 --> 00:22:00,280
Speaker 1: So I personally, if I've got some old time to

486
00:22:00,320 --> 00:22:02,719
Speaker 1: bake with it, so I bake quite frequently if I'm

487
00:22:02,760 --> 00:22:04,920
Speaker 1: doing muffins for the kids or banana bread, and I'll

488
00:22:04,920 --> 00:22:06,919
Speaker 1: stick some of it in there. But a lot of

489
00:22:06,960 --> 00:22:09,879
Speaker 1: my clients will generally use it with smoothies. So if

490
00:22:09,960 --> 00:22:12,040
Speaker 1: you're making a SMOOTHI leand that's got a plant based

491
00:22:12,040 --> 00:22:14,640
Speaker 1: mealk or milk in it, yogurt, some fruit, it still

492
00:22:14,680 --> 00:22:16,800
Speaker 1: tends to be a little bit low protein wise compared

493
00:22:16,800 --> 00:22:19,080
Speaker 1: to a meal, so I may committ about ten fifteen,

494
00:22:19,119 --> 00:22:20,920
Speaker 1: and really we want meals to have about twenty thirty

495
00:22:20,920 --> 00:22:24,280
Speaker 1: grams of protein, particularly for women in those perimenopausal and

496
00:22:24,359 --> 00:22:27,159
Speaker 1: menopause all years. So having sort of a tablespoon and

497
00:22:27,200 --> 00:22:29,399
Speaker 1: adding that twenty grams of protein straighting can just be

498
00:22:29,440 --> 00:22:32,639
Speaker 1: a really easy way to bump up dietary protein intake.

499
00:22:33,080 --> 00:22:35,560
Speaker 1: So that's basically the most common way that I use

500
00:22:35,600 --> 00:22:37,440
Speaker 1: it with my clients, or if I do have some.

501
00:22:37,840 --> 00:22:40,119
Speaker 1: I don't think it's necessary. I don't think everyone needs it.

502
00:22:40,160 --> 00:22:42,640
Speaker 1: I think it can be a convenient product, particularly if

503
00:22:42,640 --> 00:22:46,119
Speaker 1: you're a smoothie slash drink lover, and of course for

504
00:22:46,119 --> 00:22:47,879
Speaker 1: people who are going to the gym or looking at

505
00:22:47,920 --> 00:22:49,600
Speaker 1: ways to have a quick and easy breakfast on the

506
00:22:49,600 --> 00:22:52,639
Speaker 1: go or gain some lean muscle tissue, or maybe you

507
00:22:52,680 --> 00:22:54,400
Speaker 1: know that's a quick and easy meal after the gym

508
00:22:54,440 --> 00:22:56,600
Speaker 1: if you don't have time, certainly you can use them

509
00:22:56,640 --> 00:22:59,440
Speaker 1: like that as well. I'm most commonly using with my athletes,

510
00:22:59,440 --> 00:23:02,080
Speaker 1: in particular football players and young athletes who are trying

511
00:23:02,119 --> 00:23:05,000
Speaker 1: to gain tissue and grow quickly as a convenient meal,

512
00:23:05,240 --> 00:23:08,280
Speaker 1: but for the average person. There's certainly ways of it

513
00:23:08,440 --> 00:23:10,399
Speaker 1: you don't need it, but yeah, they're the most common

514
00:23:10,400 --> 00:23:11,199
Speaker 1: ways that I use it.

515
00:23:11,359 --> 00:23:12,960
Speaker 2: Yeah, I'm like, you know, I would really use it

516
00:23:13,000 --> 00:23:15,600
Speaker 2: for the majority of my clients. I'd probably say sixty

517
00:23:15,640 --> 00:23:17,800
Speaker 2: eighty to seventy percent of my clients whose goals are

518
00:23:17,800 --> 00:23:20,760
Speaker 2: fat loss are using a protein powder, not because they

519
00:23:20,840 --> 00:23:23,480
Speaker 2: can't eat enough of it, but because in certain recipes

520
00:23:23,520 --> 00:23:26,000
Speaker 2: where they might just want some music or some cereal

521
00:23:26,160 --> 00:23:27,600
Speaker 2: or you know, as you said, it's smoothie or a

522
00:23:27,640 --> 00:23:29,879
Speaker 2: bit of like avocado on toast, we just need to

523
00:23:29,920 --> 00:23:32,639
Speaker 2: boost the overall protein of that meal, so we'll use

524
00:23:32,680 --> 00:23:35,240
Speaker 2: something simple like a protein powder, particularly if they don't

525
00:23:35,320 --> 00:23:37,400
Speaker 2: like yogurt or they're like I really just don't want

526
00:23:37,400 --> 00:23:39,359
Speaker 2: to have eggs with every single one of my meals,

527
00:23:39,400 --> 00:23:41,240
Speaker 2: which I don't blame them, So I use it to

528
00:23:41,280 --> 00:23:44,040
Speaker 2: boost the overall content of a meal. And like you,

529
00:23:44,080 --> 00:23:47,639
Speaker 2: if I've got clients whose goals are around rowing, getting stronger,

530
00:23:47,640 --> 00:23:50,159
Speaker 2: gaining some lean muscle mass, and say, for example, they

531
00:23:50,200 --> 00:23:52,600
Speaker 2: finish the gym, then they've got an hour commute to work,

532
00:23:52,640 --> 00:23:55,000
Speaker 2: but then their breakfast isn't or they've already had breakfast

533
00:23:55,119 --> 00:23:57,480
Speaker 2: and lunch isn't for three hours. I will get them

534
00:23:57,480 --> 00:23:59,560
Speaker 2: to have something simple like a protein shake and a

535
00:23:59,600 --> 00:24:01,800
Speaker 2: banana or something to tie them over. It gives them

536
00:24:01,800 --> 00:24:05,439
Speaker 2: that refueling capability after their workout, but then they've got

537
00:24:05,520 --> 00:24:08,040
Speaker 2: multiple ols until they're having their next meal. So we

538
00:24:08,119 --> 00:24:09,879
Speaker 2: can use it more as a snack, but I don't

539
00:24:09,960 --> 00:24:13,639
Speaker 2: tend to unless they really do have goals around strength

540
00:24:13,640 --> 00:24:16,879
Speaker 2: and muscle gain. So yeah, I think you're pretty much

541
00:24:16,920 --> 00:24:18,560
Speaker 2: hit the nail on the head. It's a pretty simple question.

542
00:24:18,640 --> 00:24:20,639
Speaker 2: You don't need it. You could definitely use it in

543
00:24:20,720 --> 00:24:22,480
Speaker 2: multiple ways. You can bake with it, you can add

544
00:24:22,480 --> 00:24:24,800
Speaker 2: it two recipes or as part of a meal, or

545
00:24:24,840 --> 00:24:26,959
Speaker 2: you can have it as a snack itself. I wouldn't

546
00:24:26,960 --> 00:24:29,000
Speaker 2: say that protein powder is a meal. It's definitely just

547
00:24:29,040 --> 00:24:31,360
Speaker 2: a snack or to tie you over and tool your

548
00:24:31,400 --> 00:24:34,120
Speaker 2: next meal. We can actually eat enough protein within our

549
00:24:34,119 --> 00:24:36,159
Speaker 2: diet we don't need a protein powder, but it can

550
00:24:36,280 --> 00:24:38,639
Speaker 2: be a very convenient way, particularly if you are traveling

551
00:24:38,640 --> 00:24:40,600
Speaker 2: and you don't want to take like a double protein

552
00:24:40,680 --> 00:24:43,239
Speaker 2: yoga with you will take your chicken, broccoli, whatever with

553
00:24:43,320 --> 00:24:45,399
Speaker 2: you on a plane. You can just take a protein

554
00:24:45,440 --> 00:24:47,480
Speaker 2: powder and nut bar and maybe a piece of food

555
00:24:47,560 --> 00:24:49,160
Speaker 2: or something you can kind of get in a good

556
00:24:49,200 --> 00:24:51,560
Speaker 2: balance of some macro and micro nutrients there.

557
00:24:51,640 --> 00:24:53,320
Speaker 1: Yeah, we don't have so many people walk hereund with

558
00:24:53,320 --> 00:24:55,720
Speaker 1: their chicken and broccoli. I've noticed it the airport lately,

559
00:24:55,760 --> 00:24:57,720
Speaker 1: But each to their own. When you said that about

560
00:24:57,720 --> 00:24:59,399
Speaker 1: adding it, yeah, because if you go to say a

561
00:24:59,400 --> 00:25:02,080
Speaker 1: hotel brad first, and it's hard to get protein rich options,

562
00:25:02,320 --> 00:25:04,320
Speaker 1: you could like add a little bit into the yoga

563
00:25:04,400 --> 00:25:06,160
Speaker 1: that they're serving and stuff like that, just to make

564
00:25:06,160 --> 00:25:07,800
Speaker 1: sure you've got that nutrient. So it can be really

565
00:25:07,880 --> 00:25:11,399
Speaker 1: quite a strategic product to take when traveling actually, just

566
00:25:11,400 --> 00:25:13,240
Speaker 1: to get that protein. I've got a couple of clients

567
00:25:13,240 --> 00:25:15,640
Speaker 1: doing some hikes at the moment and they're certainly using

568
00:25:15,640 --> 00:25:17,360
Speaker 1: that to add to their milk and long life milk

569
00:25:17,400 --> 00:25:19,840
Speaker 1: in the morning, so they can get that protein through

570
00:25:19,840 --> 00:25:21,600
Speaker 1: their oats. So that's another good way to use it,

571
00:25:21,800 --> 00:25:23,439
Speaker 1: all right, Leanne, Well, that brings us to the end

572
00:25:23,520 --> 00:25:25,760
Speaker 1: of the Nutrition Couch for another week. If you haven't

573
00:25:25,760 --> 00:25:28,040
Speaker 1: done so already, please subscribe and continue to tell all

574
00:25:28,160 --> 00:25:30,440
Speaker 1: your friends about us. We've recently had our biggest month

575
00:25:30,480 --> 00:25:32,760
Speaker 1: of downloads, so we're thrilled to be getting the word

576
00:25:32,760 --> 00:25:34,600
Speaker 1: of the Nutrition Couch to more and more listeners, so

577
00:25:34,640 --> 00:25:36,640
Speaker 1: we love it when you share with your friends and family.

578
00:25:36,920 --> 00:25:38,840
Speaker 1: We have very active social media, so you can see

579
00:25:38,840 --> 00:25:41,080
Speaker 1: all of our content on our social media pages on

580
00:25:41,119 --> 00:25:45,080
Speaker 1: Facebook and Instagram, at the Nutrition Couch podcast, and we

581
00:25:45,119 --> 00:25:47,440
Speaker 1: also have our website, the nutritioncouch dot com, where we

582
00:25:47,480 --> 00:25:50,080
Speaker 1: have all of our products available, including a brand new

583
00:25:50,080 --> 00:25:52,359
Speaker 1: product that will be up there in the next couple

584
00:25:52,359 --> 00:25:55,840
Speaker 1: of weeks. We have a takeaway guide on its way,

585
00:25:55,880 --> 00:25:58,720
Speaker 1: so look out for that and we will look forward

586
00:25:58,760 --> 00:26:01,600
Speaker 1: to seeing you same time on Wednesday for our weekly

587
00:26:01,760 --> 00:26:03,280
Speaker 1: product drop segment.

588
00:26:03,520 --> 00:26:04,880
Speaker 2: Have a good week, thanks listening.

589
00:26:20,680 --> 00:26:20,720
Speaker 1: M